If you’ve ever typed “how long does it take to enjoy running” into Google, you’re not alone. It’s one of those questions that almost every new runner has at some point, usually mid-run, wondering why their legs feel like lead and why on earth people choose this as a hobby.
The truth? It takes time. But it does happen. And when it does, running can become one of the most rewarding and enjoyable parts of your life.
Whether you’re just lacing up for the first time or coming back after a long break, here’s the honest answer to that big question, plus a few tips to help you find your running mojo a little faster.
Why doesn’t running feel good at first?
Let’s get this out of the way early – running is hard at first. Like really hard. Your lungs are working overtime, your legs are screaming, and your brain is questioning every life choice that led you to this moment. That’s completely normal.
When you’re brand new to running, your body is adjusting. You’re building cardiovascular fitness, muscular endurance and mental resilience all at the same time. It’s a lot to ask from your body (and your brain) in those early days.
You’re not doing it wrong. It’s just a phase.
So, how long does it take to enjoy running?
Here’s the short answer: on average, it takes about 4 to 6 weeks of regular running to start enjoying it. And by “enjoy,” I mean it begins to feel more manageable and maybe even fun.
Some runners say they hit that sweet spot in three weeks. Others take a couple of months. It really depends on your fitness level, mindset, consistency and how you approach your training.
But I promise you this – if you stick with it, that feeling of dread starts to fade and something really magical happens. You start to feel strong. Capable. Proud. Yep, you might even find yourself smiling on your runs.
My running journey: It wasn’t love at first step
I didn’t fall in love with running instantly. It looked so easy, people made it look effortless. So I laced up my trainers, headed out, went full pelt… and lasted all of 0.4 miles. I was red-faced, gasping, and walked back home feeling defeated.
I’d see other runners gliding by, barely breaking a sweat, and feel completely deflated. What was I doing wrong?
But I kept showing up. (Mainly because I’d signed up for a marathon and felt like I had to prove everyone wrong.) I started with a Couch to 5k plan – printed it out and stuck it to the fridge. That plan became my gentle nudge on the days I didn’t feel like it. I wasn’t chasing speed or distance. I just focused on gradually building time on my feet and not giving up – even when the weather was against me (which, let’s face it, in the UK is often).
Somewhere along the way, the struggle shifted into satisfaction. The breathing felt easier. The legs got stronger. The mental chatter quietened down. And then came the runner’s high.
Suddenly, running wasn’t just something I was forcing myself to do – it became something I got to do. I still remember the first time I finished a full 5k without stopping. It wasn’t fast or flashy, but I felt like an absolute superhero.
5 Tips to help you enjoy running sooner
If you’re still in the early awkward stages, here are a few things that helped me (and countless others) learn to enjoy running sooner rather than later:
1. Start Slow – Like Really Slow So many new runners try to run too far or too fast. The key is to build up gradually. Try run-walk intervals, like 1 minute running, 1 minute walking, and slowly increase the running time as your fitness improves. There is zero shame in walking. Progress is progress.
2. Follow a Structured Plan Having a clear plan takes away the guesswork and helps keep you consistent. I personally use and recommend the Runna app – it offers training plans for all levels and makes it easy to build up at your own pace. You can even use my discount code RWR2 if you fancy giving it a try.
3. Get Comfortable Gear A well-fitting pair of running shoes and clothes that make you feel good can totally change your experience. If your leggings are falling down or your shoes are rubbing, you’ll struggle to focus on anything but discomfort.
4. Run Somewhere You Enjoy Mix it up. Try parks, trails, canals, beaches – anywhere that brings you a bit of calm or joy. Scenery can be a big motivator, and running outside in nature often feels a bit more therapeutic than pounding the pavement in a grey city.
5. Find Your Why Maybe it’s headspace. Maybe it’s the buzz after ticking off a workout. Maybe it’s chasing a goal or proving something to yourself. Whatever your reason, keep it close. On tough days, remind yourself why you started.
The shift: from “I Have To” to “I Get To”
There’s a beautiful moment in every runner’s journey where the mindset changes. You stop seeing running as a punishment or chore, and it becomes a gift – a moment of clarity in a chaotic world. Running helps you connect with your body. It builds mental strength, teaches you resilience and it carves out time just for you. The runs get easier, the distances stretch out, and suddenly you’re doing things you never thought you could. That’s when the magic happens.
Don’t compare your chapter 1 to someone else’s chapter 10
If you’re scrolling Instagram or Strava and feeling disheartened by other people’s pace or distance – stop. Everyone was a beginner once, enjoying running isn’t about being fast or running marathons. It’s about feeling proud of what you can do today.
For what it’s worth – I don’t use Strava. You don’t need to track every run or post about it online to be a runner. Your journey is yours alone. And I’m cheering you on every step of the way.
You will get there
So, how long does it take to enjoy running? As long as it takes. But trust me, it’s worth it. Be patient with yourself. Running isn’t always easy, but it gets easier. And when it clicks, it becomes something truly special. You’ve got this. Keep going – your breakthrough moment could be just one run away.
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Or, if you’re ready to start your running journey, check out Runna and use my code RWR2 for a discount on a personalised plan.
